Bengali Fish Curry

Seared sea bass fillets simmered in a spiced tomato and mustard sauce, served with rice for a traditional Bengali flavour.

Fish Seafood Dairy Free Spicy Curry Bengali

Estimated Nutrition

Calories

712.3

kcal / serving

1424.6 kcal total

Carbs

42.4g

per serving

84.8 g total

Fat

38.1g

per serving

76.2 g total

Protein

51.2g

per serving

102.4 g total

Cook Time

minutes

Serves

people

Dietary

Vegetarian Vegan Dairy Free Gluten Free

Ingredients

GrainsCereals

150

Rice

cooked

NutsSeeds

tsp

Sea Salt

flaked

0.25

tsp

Cayenne Pepper

2.5

tsp

English Mustard Powder

Black Pepper

freshly ground

tsp

Yellow Mustard Seeds

heaped

0.75

tsp

Black Mustard Seed

0.75

tsp

Cumin Seed

piece

Bay Leaf

0.5

tsp

Turmeric

ground

0.5

tsp

Garam Masala

OilsFats

tbsp

Sunflower Oil

Seafood

200

Sea Bass Fillet

scales removed, skin on

200

Sea Bream Fillet

scales removed, skin on, alternative to sea bass

Vegetables

piece

Onion

medium, finely sliced

piece

Green Chilli

long, halved

150

Tomato

ripe, roughly chopped

Method

Serve the fish curry immediately with the cooked rice.

Cut fish into 7cm wide strips and toss with salt, cayenne, 0.5 teaspoon mustard powder, and pepper.

Whisk remaining 2 teaspoons mustard powder into 300ml water to create a thin liquid.

Heat oil in a pan and fry fish skin-side down for one minute before flipping for another minute.

Remove fish and fry mustard seeds, cumin, sliced onion, chillies, and bay leaf for five minutes.

Add turmeric, garam masala, and tomatoes, then cook for two minutes.

Pour in mustard liquid, simmer for three minutes until reduced by one-third, then return fish to warm through.